July 29 2015
WOD NOTES: We continue to work the pull up strength and mechanics. All this practice is really starting to dial in your shoulder stability and position. Everyone’s posture is looking great, keep walking tall and proud…you REBELS! Fitness and Performance 4 sets: 1 a) Bent over barbell rows 10-12 reps (21×2) 1 b) straight arm band pull downs x 8-10 reps (4010) 3 sets: 2 a) Elbows out ring rows x 8-10 (3011) 2 b) 90/90 band external rotations x 8-10 (4020) 3 RFT 25 Wall balls 20/14 250 m run Sport Rest Day
July 28 2015
WOD NOTES: Although this seems simple at first. This is a tricky long workout. With a 1:1 work to rest ratio we expect to see some serious effort on the rowers today. Fitness and Performance x 2 sets for reps 1 minute AMRAP KB Swings 1 minute Rest 1 minute AMRAP Rowing cals 1 minute Rest 1 minute AMRAP Burpees 1 minute Rest 1 minute AMRAP Rowing cals 1 minute Rest 1 minute AMRAP DU 1 minute Rest 1 minute AMRAP Rowing cals 1 minute Rest Sport x 3 sets for reps 1 minute AMRAP KB Snatch 24/16 1 minute Rest 1 minute AMRAP Ski cals 1 minute Rest 1 minute AMRAP KB jerk 24/16 1 minute Rest 1 minute AMRAP Airdyne cals 1 minute Rest
July 27 2015
WOD NOTES: Today we’re testing some of our level requirements. Each pressing portion has a 7 minute time component. If you perform the required loading goals before the time cap? Rest before moving on to the next piece. The gymnastics testing will be divided into heats and each person will have an observer to ensure that all movement standards are maintained throughout the circuit. The goal is tight, quality movement patterns. If you have already passed the gymnastics testing previously? 2 options available: 1- test up to the next level or 2- scaled up version built by your trainer Good luck today. All Levels 7 minutes to establish: 8 RM Strict press Then… 7 minutes to establish 3 RM Strict press Then… 7 minutes to establish 3 RM Push press Fitness 5 Rounds NFT 5 pronated ring rows 1 Strict push up 6 Sit ups 10 seconds hollow hold Performance…
July 25 2015
WOD NOTES: Straight up chipper today. If this is a repeat for you? Good luck and hit it hard. Fitness For times: 100 SU 250 m run 500 m row 250 m run 100 SU Rest 2 minutes 15 push ups 20 KB swings 30 KB Goblet squats 20 KB swings 15 push ups Rest 2 minutes 100 SU 250 m run 500 m row 250 m run 100 SU Performance and Sport For times: 100 DU 250 m run 500 m row 250 m run 100 DU Rest 2 minutes 10 HSPU 20 DB Snatch 50/35 30 Pull ups 20 DB Snatch 50/35 10 HSPU Rest 2 minutes 100 DU 250 m run 500 m row 250 m run 100 DU Review Aug. 2013